Endurance | 9/10 | For time: 1200m run, then 4 rounds of (12 strict pull-ups, 9 strict dips, 6 strict HSPU), then another 1200m run, all while wearing a 20/14 lb weight vest. The two long vested runs sandwiching high-volume strict gymnastics make this an extreme test of loaded cardiovascular endurance and strict strength endurance. |
Stamina | 9/10 | Performing 48 vested strict pull-ups, 36 vested strict dips, and 24 vested strict HSPU between two 1200m vested runs will exhaust strict pulling, pushing (dips), and overhead pressing (HSPU) stamina to an incredible degree under constant load. |
Strength | 9/10 | All gymnastics are strict and performed with a 20/14lb vest, making them exceptionally demanding on relative strength. The vested runs also have a major strength endurance component. This WOD is very strength-dominant in its core elements. |
Flexibility | 4/10 | Requires full range for strict pull-ups, dips (shoulder extension), and HSPU (shoulder/wrist). Basic running mobility, potentially challenged by vest. |
Power | 1/10 | All gymnastics are strict, minimizing power contribution. The WOD emphasizes controlled strength endurance and loaded running endurance, not explosive power. |
Speed | 4/10 | Maintaining a strong vested running pace and efficiently completing the strict gymnastics without excessive rest or failure is key. Pacing for the overall effort under load is critical. |